Maximum Rippage ( Training log ) TB + Conditioning

[Maxrip13]

18/3/22

General Warmup
Bounds, hops etc

HIC
200m Shuttle run
200m forwards sled drag 16kg KB
40m suitcase carry 20kg es
10x 2H Swings 20kg
x 3rounds,Each round takes approx 5 mins

Total work time:15.44min
Total distance:1.5km
AVG HR:121 bpm
Max HR:162 bpm

Just a short little HIC I made up on the spot to do in my backyard. I want to include more short sprints and general work whilst fatigued in my training. The plan is to keep something like this in the mix as my neck recovers and eventually build up to doing it in a vest. My backyard is about 20m+ so each 200m interval is 10 end to end sprints or sled drags back and forth. My injury was caused due to sprinting in equipment, so I plan to bullet proof myself from that ever happening again. I fell in love with LSS and neglected my sprint work. I plan on doing a 2-1 LSS/HIC ratio where possible. I still believe a big aerobic base is important, but safely sprinting is a perishable skill when you add boots and equipment in.

[Maxrip13]

19/3/22

LSS Run 30 min
4.13km
Avg Pace:7.16 per km
Avg HR 148bpm

30 min cooldown walk
2.17km

[Maxrip13]

21/3/22

TB Strength Session 3

3 min backwards sled walk 16kg

Bulgarian Split squat 48kg 3x5
1 Arm KB row 24kg 3x5

DB Benchpress 3x8 10kg
1 Arm band pec fly 3x5es
1 arm band tricep pushdown 2x10es

[Maxrip13]

25/3/22

TB Strength

Back Squat bar/40/60kg x5

Bulgarian split squat 3x5 50kg

1 Arm DB row 25kg
1 Arm Benchpress 10kg
3 rounds

Seated row
40,60,80,100 lbs

2 rounds forwards anmd backwards sledding

[Maxrip13]

26/03/22

Bjj Gi Midday

[Maxrip13]

28/03/22

TB Strength + Conditioning
Session 5

3 min backwards sled drag 16kg

Back Squat 20/40/60kg x5 80kg 1x3

Bulgarian split squat 56kg 3x3es

1 Arm DB Bench press x5 14kg es
1 arm KB row x5 28kg
x 3 rounds

KB Shrugs x8 56kg total
Band tricep pushdown 15-45lb band x10
x2 rounds, supersetted

Kneeling ab wheel rollouts
10,8

HIC
Med ball shot put 3kg
Sled sprint 16kg
2 mins, 30 sec rest x 2 rounds

[Maxrip13]

TB Strength + Conditioning
Session 6
Physio

5 pushups to warmup and test strength(still r side dominant,up from 1)

Bulgarian split squat 55kg total 3x3es

1 Arm DB Bench press 3x5 10kg
1 arm KB row 3x3 27.5kg

Seated row 40,60lb x10
KB Shrugs x10 55kg total
Tricep kickback 10kg x10 es
x2 rounds, supersetted

1 min plank
30 secs, L,R plank

[Maxrip13]

4/4/22

Warmup
Tricep and band press 2x5

TB Strength

Back Squat 3x5 60kg
1 Arm KB Row 3x8 20kg

Bulgarian split squat 2x8 40kg (front leg raised on plates)
Band tricep pushdown 2x10 es

Band tricep chest press 2x10 es
Band chest fly 2x10es

Neck raise on roller

[Maxrip13]

6/4/22

TB Strength

Back Squat 3x5 60kg
1 Arm KB Row 3x8es 20kg
1 Arm DB Benchpress 5x8es 8kg
Circuit format

KB Shrugs 20kg 2x10
1 arm band tricep pushdown 15-45lb band 2x10

Band neck strengthening x10 Forward, backward, and both sides
kneeling ab wheel rollout 2x8

[Maxrip13]

9/4/22

BJJ Gi Midday

Collar chokes

I missed another gi session the other day. 3 Total BJJ sessions for this week.